Reboot: Training Log

5/7/17

Monday

Conditioning Session - 4:30pm

Dynamic warm up+laps round gym to warm up.

Dumbbell Press
Hip Switches
High Knees over Hurdles
Dumbbell Curls
Dumbbell Rows
Jumping Forward over Hurdles
Med Ball Slams

All for 20 secs
After each circuit, one person in pair did bodyweight squats while the other jogged down 100m decline, then sprinted back and swapped. I did the circuit 3 times and the sprints/squats twice then I threw up…

Hardly eaten, drank too much water and it was hot so it was a wake up call to take training more seriously.

Wednesday

Conditioning Session - 1:50pm

Circuit x3:
Press Ups x15
TRX Row x15
Renegade Row x10 each side (20 total) @12.5kg
Dumbbell Snatch x10 each side (20 total) @12.5kg

Pallof Press w/ Band/Single Arm Med Ball Throw
3x5 each side
3x5 each arm in boxing stance

Hyperextensions
2x10

Coach said on Monday I should try for 65kg, which at the moment is around 5kg (11lbs) away. Six months ago he was telling me to aim for 75kg, from 81kg so I know I can do it.

I’m going to have to take it seriously though and stop being so loose with my diet, would appreciate any advice. My base diet is pretty good, it’s just the extra shit which adds up so I’ll have to make the right choices.

So, the road back to fitness and towards 65kg begins…

6/7/17

Hill Sprints - 11:10am

5 min jog+dynamic stretches to warm up
6x50m @ 100% effort

Made sure to eat properly before and they were great (as great as hill sprints can be anyway).

Strength Session - 2:20pm

Band Tricep Pushdown
2x50: elbow feeling a bit sore this morning, used lightest band

Speed Bench/Band Pull Aparts
4x3: 40kg
3x20

BB Rows/Hyperextensions
3x5: 55kg
3x10: bw

Supinated Grip Pull Ups/Standing Single Arm External Rotation
3x3: 7.5kg
3x10 each shoulder

Planning on doing a mini workout later:

Neck extensions
Neck flexion
Neck lateral flexion (both sides)

3x10 w/ 4kg plate

1 Like

8/7/17

Friday

Boxing Session - 1:15pm

1x2 rope+dynamic stretches to warm up

2x2 Shadowboxing
4x2 Bag
2x2 Bag Drill: 20 secs non-stop straight shots/10 secs off
2x2 Bag: focusing on technique, went fairly slow paced
1x2 Rope
1x2 Shadowboxing

Saturday

Boxing Session - 10:00am

~5min run to warm up

3x2 Ropes: 10 on, 10 off then 15 on, 10 off, then 20 on 10 off
3x2 Bags: some conditioning drills
3x2 Shadowboxing
3x2 Bags: some conditioning drills
1x5 Circuit w/ equipment
1x5 Circuit w/ only bodyweight
3x2 Punch out drills

Belter session, felt like I’d worked hard but not so much I was going to die.

10/7/17

Intervals - 11:50am

45 sec jog, 15 sec sprint @ 95% x11

Boxing Session - 4:35pm

Rope w/ 10 sec sprints till I was warm+some dynamic stretches

2x2 Shadowboxing
4x2 Bag

BW Circuit x3:
Squat Jumps 15 sec
Clap Press Ups 15 sec
Crunches 15 sec
Plank 30 sec
w/ 15 sec rest between circuits

3x2 Double End Bag
1x2 Rope
1x2 Shadowboxing
Then held pads for a few rnds w/ a lad who thought there was a class on (there wasn’t).

Feeling good in the gym, fitness is on it’s way back and feeling sharp. Integrating a lot more head movement and defense into my rounds, feel like I am beginning to find a style that works for me, can’t wait to try stuff out in sparring.

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11/7/17

Strength Session - 12:45pm

DB Incline Press/Neutral Grip Pull Ups
3x3: 25kg
3x3: 7.5kg

Speed Bench/Band Pull Aparts
4x3: 45kg
4x15

Pallof Press w/ Band/Single Arm Med Ball Throw
3x5 each side
3x5 each arm from stance: 5kg

Hyperextensions/Band Tricep Pushdowns
2x10
2x50

Haven’t done any squats for a while as I pulled a muscle in lower back, nothing serious but enough to cause some pain so I didn’t want to aggravate it with heavier loads (if you can call my squats heavy hahaha).

This has happened before so I’m going to start doing more stuff to focus on my core as the only other time I’ve pulled something was my quad doing sprints without warming up properly. This leads me to believe a weak lower back/core is the reason for the pulled muscles and even if it isn’t and it’s just an unlucky coincidence that I’ve pulled the same muscle twice it can’t hurt to get a stronger core.

If your back isn’t feeling great and don’t want to put heavy loads on it, have you considered Lunges for legs? Less spinal loading but you can load your legs heavy.

Good shout, backs pretty much ok now but might swap squats out anyway just to be safe.

Have you got any tips, only did them weighted for the first time a few weeks ago and nearly fell over every rep haha. Do them w/ bodyweight all the time in boxing sessions but it feels completely different weighted.

I do them a few different ways.

  1. Have dumbbells up resting on the top of your chest. Lunge to a line or a spot. 12-20kg DB’s would prob work well for you
  2. A barbell in a front squat position (I prefer crossed arm but Olympic style works to). I normally lunge on the 1st rep than keep my feet stationary until all reps are done. Start with weaker leg.
  3. A single kettlebell or dumbbell held up against chest. This may be the best option if balance is an issue in the beginning.

They are a bit awkward to begin with but Lunges, split squats and foot elevated split squats are really beneficial for athletes as it builds power in the split stance. Just like everything it takes practice.

Thanks man, will give them a go properly tomorrow. Been meaning to add them for a while, probably wouldn’t have if you didn’t mention them, so good thing you did.

12/7/17

Conditioning Session - 12:00pm

Magic 50:
5 DB Snatches each arm
5 DB Swings each arm
10 Burpees
45 secs rest, repeated x5

Neck extensions
Neck flexion
Neck lateral flexion (both sides)

3x10 w/ 5kg plate

Boxing Session - 3:50pm

Rope 2x2 w/ 10sec sprints and 15 press ups 15 squats after both rnds

2x2 Shadowboxing
4x2 Bags
4x2 Double End Bag
1x2 Rope+some slow shadow to cool down

Focused on speed and head movement today

13/7/17

Strength Session - 5:20pm

Went fishing with me dad and brother, they both caught 5+. I didn’t get one :joy:

DB Lunges
4x5: 15kg db’s

KB Swings/DB RDL
4x8: 28kg
4x5: 30kg db’s

Ab Wheel/Twist Sit Ups
3x10
3x15

I suck at fishing haha

How did the Lunges go?

Liked them, felt my legs working in a new way, definitely keep them in.

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14/7/16

Roadwork - 11:50am

Steady 3 miles, comfortable pace, round 25mins.

Boxing Session - 3:40pm

Rope at varying paces ~5mins till warmed up

2x2 Shadowboxing
4x2 Bags
8 secs straight shots fast as possible 10 secs touching the bag x5x3
4x2 Bags
4x2 Double End Bag

1x2 Bag: light cool down
1x2 Shadowboxing
1x2 Rope

17/7/17

Was in work Saturday, lots of walking, squatting up and down, picking up an carrying so counted it as some active recovery. Then just did a steady 3 miles on Sunday.

Boxing Session - 5:30pm

Incline sprints 6x75m
Dynamic stretches

Footwork circuit: 5 stations, 30 secs each+30 sec plank at end of rnd x3
3x2 Ropes: 10 sec sprints, kept a high pace w/ plank after each rnd
4x2 Bags: various conditioning drills w/ plank after each rnd
Bodyweight circuit to finish

18/7/17

Roadwork - 9:40am

Steady 3 miles.

Strength Training - 3:30pm

Speed Bench/Standing Single Arm External Rotation
4x3: 45kg
4x10 each shoulder

BB Rows/Supinated Pull Ups
3x5: 50kg
3x4: 7.5kg

Band Pallof Press/Single Arm DB Press
3x5 each side
3x5 each shoulder: 10kg

19/7/17

Conditioning Session - 11:15am

Magic 50:
5 DB Snatches each arm
5 DB Swings each arm
10 Burpees
40 secs rest, repeated x5

Boxing Session - 5:30pm

Laps round gym+shadowboxing and dynamic stretches to warm

Little drill w/ feet either side of a rope, moving forward an back ~5mins
6x2 Pads
2x2 Bag
4x50m sprints
2x75m sprints
1x30m piggyback carry, got put with a lad over 90kg was brutal
Bodyweight circuit to finish

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20/7/17

Isometrics - 9:45am

Been doing a few isometrics in between rounds on the bag and JT Van V just uploaded a video about isometrics for healthy shoulders specifically for boxers so decided may as well add them in a more structured way.

3x10sec Isometric Wall Punch
3x10sec External Rotation Towel Pull
3x10sec Block Stance
3x10sec Isometric Press Wall Angel

20 secs rest between reps

Strength Training - 3:10pm

Squat/Box Jumps
3x3: 60kg, 65kg, 65kg
3x6

DB Lunges/KB Swing
3x5 each leg: 15kg DB’s
3x8: 28kg

Ab Wheel/Hyperextensions/Band Pull Aparts
3x6
3x10
2x20

Few people mentioned I look leaner but me scale weight has only gone done maybe 0.5kg, if that, so not sure whats going on there… not complaining though hahaha. Coach also said yesterday on the pads I was quicker, sharper and more powerful since he last saw me, (maybe 2/3 months). It’s encouraging because it was beginning to feel like I was just spinning my wheels.

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21/7/17

Roadwork - 9:00am

Ran at a moderate pace for 25 minutes.

Boxing Session - 4:35pm

1x2 Rope w/ sprints+dynamic stretches and 10 press ups+10 squats

1x2 Shadowboxing: slowed down focused on everything my coach said Wednesday
3x2 Bag: stayed side on, practiced using defences to create shots, not just defending then moving away
3x2 Double End Bag: same again, practicing lay backs, rolls and side steps
1x2 Bag: went fast and hard to feel like I’d done some work

1x2 Rope+1x2 Shadowboxing to cool down

24/7/17

Boxing Session - 5:30pm

Laps round gym+dynamic warm up

2x2 Ropes w/ sprints
2x2 Bags
2x2 Shadowboxing
3x2 Footwork Circuit: 6 stations/10 secs on each

6x1 Sparring: just light tech spar with me mate who’s only round 54kg. One person jabbed other defended, then added in counters. Coach was pretty happy, just said that I was walking too much not up on my toes which is when I get caught… been watching too much Golovkin, was trying to walk him down.

Felt fit, last time I sparred before the end of the season I was doing the same kind of thing with another lad and I gassed out a lot quicker.